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It's easier than ever to eat healthy. But with so many smart philosophies out there it's not always easy to find the right approach for you. Here's how four top athletes get the fuel they need—and how you can, too.

Published

August 26, 2008

the VEGETARIAN

When it comes to being a vegetarian, there are few hard and fast rules. Some eat no animal products at all, while others may eat dairy, eggs, or fish. Regardless of where you draw the line, a vegetarian diet can provide healthy fuel for running. Studies show that vegetarians have a reduced risk of heart disease, diabetes, and cancer; they also tend to be leaner than meat-eaters. But going meatless requires some extra vigilance. Vegetarians often fall short on a few nutrients that supply crucial fuel for runners. Surprisingly, protein is not one of them because beans, tofu, and nuts provide ample amounts. Here are four nutrients to watch.

Iron

This nutrient is a component of hemoglobin, a molecule that transports oxygen in your blood. When your iron runs low, your blood can't carry oxygen efficiently. The result? A dip in running performance and nagging fatigue caused by iron-deficiency anemia.

How much: 8 to 18 mg per day

Get it: Sweeten your oatmeal with a tablespoon of blackstrap molasses and get as much as 80 percent of your iron Daily Value (DV). Chase it with orange juice or a vitamin C?rich fruit, which boost iron absorption. Other good sources: fortified cereals and breads, spinach, lentils, tofu, and beans.

Calcium

Not only does calcium build strong bones, but it also helps muscles fire properly.

How much: 1,000 to 1,200 mg per day

Get it: A few servings of low-fat dairy deliver the DV, but calcium poses a greater challenge for vegans, who eat no animal products and must rely on whole grains and green leafy vegetables for this mineral. Fortified fruit juices and cereals can provide calcium, but vegans may want to consider taking a supplement, says Sunny Blende, M.S., a sports nutritionist and ultrarunner.

Vitamin B 12

This is the one essential nutrient that cannot be derived from plant sources. It helps maintain nerve cells and red blood cells, and a vitamin B12 deficiency can lead to anemia.

How much: 2.4 micrograms a day

Get it: If you're a vegan, you'll probably need a supplement, or at least a fortified cereal. Brewer's yeast is another good source, if you can tolerate its bitterness in your smoothies or cereal. Vegetarians who eat eggs can get their B12 that way, preferably through omega-3-fortified ones. "You can eat seven a week, and that can chip away at the need for supplements," says Amy Bragg, R.D.

Get it: Walnuts and flax oil or flaxseed (which must be ground up for your body to absorb the fatty acids) are both high in omega-3s. But Bragg cautions that only fish and algae sources provide the full spectrum of omega-3s, so vegetarians should look for an algae-based supplement.